Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds/side Banded Lat Stretch 10 Alternating Dynamic Samson Stretch 5 Wall Therapy Squats Take your time with the therapy squats and work for a high quality position. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 3 Front Squats Reference last week for loading. You have 10 sets today, so take your time, there is ample opportunity to build into a heavy triple for the day. 1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2 Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other. 1d) 38:00 – 45:00 – AQAP: 20 D-Ball Over the Shoulder 150/100 30…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 10-16 Box Step-ups Station 2 – Easy Cardio or Run Station 3 – 15 Banded Upright Rows Station 4 – 10 Squat Thrust Station 5 – 20 Glute Bridge-ups Get yourself moving and get warm. 1b) 15:00 – 35:00 – 20 minute AMRAP: 100 Alternating Dumbbell Power Snatch 70/50 50 Burpee Lateral Dumbbell Hops Remaining Time…AMRAP 15 Push-ups 150m Run Work through the Snatches and Burpees, remaining time is spent doing Push-ups and Run. 1c) 36:00 – 45:00 – 9 minute AMRAP: 1 mile Run Max Dumbbell Front Squats 70/50 Scale run as needed so you get at least 1 minute on the Squats. Accessory: 2) Secondary Conditioning – “Naughty Nancy 2.0” – 5 rounds AQAP: 400m Run 15 Overhead Squats 185/125 15 Bar Facing Burpees Get after it. 3) Olympic Lifting – Snatch…